Tag: recipes

A lack of time and a busy schedule are some of the reasons why people don’t cook and order take-out. These habits can cost us money and health. In comparison, people who eat home-prepared meals have a healthier diet, consume fewer calories and are less likely to gain weight! [1-3] And for those with conditions like high blood pressure – which is about ⅓ of American adults – meal prep can help create delicious and healthy meals that are lower in sodium and higher in potassium.

What’s the solution? Well, you guessed it (hint: it’s in the title) – Meal Prep. There are numerous benefits to meal prep and planning that include saving time and money, maintaining a healthy weight, gaining a nutritious diet, and reducing stress that comes with rushing and having to make last minute meal decisions.

Meal planning is the key to successfor a nutritious diet.

But if lack of time is the main reason we don’t cook, then you must be thinking, how would meal prep fit into your busy schedule? This post will discuss ways to make meal planning simple, easy and work for you!

Now it’s your turn! Create your own table to breeze through your week with the magic of meal prep. If this seems complicated, we have you covered. Schedule a meal-prep planning session with one of our Registered Dietitians.

Tools and Supplies

Make sure you have all the tools you’ll need for prepping, cooking, and storage.

Reusable and dishwasher safe, and microwaveable safe if planning to heat

Well sealed to prevent leaks if there are liquids, such as salad dressings added to your meal

Able to keep food odors locked in

Easy to use and portable

BPA-free

Step 2: Schedule day(s) of the week

Choose which day(s) you will 1) plan your menu and meals, 2) write out a grocery list, 3) grocery shop, and 4) cook and prepare the meals. This may be done all in the same day or broken up between a couple days. Do whatever is manageable for you!

Step 3: Plan your menu and meals for the week (or month!)

First, take inventory of your fridge, freezer and cupboard. Try to use up leftovers and ingredients you already have — focus on utilizing items about to expire — because you don’t waste food.

Another hassle-free (and fun!) idea is to follow themed meal days such as: Meatless Monday, Taco Tuesday, Breakfast for Dinner Wednesday, Stir Fry Friday, Slow Cooker Saturday, or pick your favorite meal for [insert favorite dish here] Sunday. Themed meals takes the guesswork out and you can choose any day of the week to schedule it a theme. Need help making sure you are choosing healthy recipes? Check out the Healthy Eating Plate as a simple reference on eating nutritiously. Or schedule a counseling session with one of our B.Komplete Registered Dietitians.

Step 4: Grocery list & shopping

Plan to scale up the recipe so that it will last you a couple days of dinner and/or lunch, or freeze to have another week. Again, making sure to account for items you already have on hand, create a grocery list. And then, go grocery shopping! Another benefit of using a grocery list is that it will help save time and money and reduce impulse purchases!

You can use already formatted lists like this one to the right (which you can type directly into it, or print it out to hand-write). Another fantastic option is to use a note keeping app for your phone or computer like Google Keep.

Step 5: Meal prep time

There is no one method. You can cook and assemble the entire meal or just prep some of the ingredients (eg. chopping veggies, cooking rice and pasta).

Methods

Buffet-Style. Prepare ingredients separately, protein, veggies, grains and mix-match in meals throughout the week. The meal prep formula table above is a wonderful tool to assist with this style of meal prep.

Ideas: Steam or roast few of your favorite veggies, cook some rice or quinoa, and bake chicken or salmon. Mix-and-match ingredients for a balanced and nutritious dinner.

No-cook assembly. This is a great option when using a slow-cooker. Chop ingredients and throw together in a container or freezer bag to store in fridge or freezer. Then when you are ready to prepare the meal, just empty the bag into crock-pot. Easy peasy.

Batch-cooking. Basically, this when you prepare larger quantities of food to last several meals/days. With this method, you’ll cook the entire meal — so when 6:00 PM on Wednesday rolls around, you just heat and eat.

Step 6: Storage

Storage is the final step (before eating!) and is critical to maximizing the benefits of meal prep — and important in food safety too. Make sure you have plenty of large containers if you plan on batch-cooking. Other necessities include large freezer bags, and containers in a variety of sizes.

When prepping lunches, portion meals into containers you can just grab and go during the week. It’s a sure way to enjoy a good lunch break during a busy work day!

Time & Money Saving Tips for Success

Start slow and small. Maybe you’re new to meal prep or even cooking. It might feel overwhelming at first and it may feel like it takes too long or that it’s not worth it. It may take a bit longer in the beginning. But as with any new behavior, the more you do it, the better and more time efficient you get at it! Be patient with yourself and find a method that works best for you.

Develop S.M.A.R.T. goals. What is a S.M.A.R.T. goal? It’s an achievable goal that is:

⇒ Specific (simple, significant).

⇒ Measurable (motivating, meaningful).

⇒ Achievable (attainable).

⇒ Relevant (reasonable, realistic, results-based).

⇒ Time bound (time-based, timely, time-sensitive)

An example of a S.M.A.R.T. goal for meal prep would be: I will do my meal prep steps on Sundays, including planning, shopping and cooking, and I will meal prep dinners enough for 3 days. I will start this upcoming Sunday.

Sounds do-able, right?

Remember: before choosing your meals, take stock of what you currently have, making sure to use up anything that is reaching expiration. Clip coupons and look at what’s currently on sale at your grocery store.

Multitask. Maximize the time you have. While some of the foods are baking, steaming or boiling, you can chop veggies or blend hummus and sauces.

Recipe Apps. There are even apps that can help you choose recipes based on ingredients you already have. How cool and helpful is that?

We all know that drinking water is a good – and essential – thing to do. But how much do we need to drink? And, besides water, what are the best beverages and foods to hydrate us? And, what is the most convenient and delicious way to flavor water? We have you covered in this post– our top tips for healthy hydration hacks!

Hack #1: How Much Water Do We Need?

Your individual water needs depend on many factors, including your health, your age, how active you are and where you live. No single formula fits everyone. Knowing more about your body’s need for fluids will help you estimate how much water to drink each day. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

About 15.5 cups (3.7 liters) of fluids for men

About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of our daily fluid intake usually comes from food and the rest from drinks.

Hack #2: Besides Water, What Fluids Hydrate Well?

While water reigns supreme for hydration, and can do the trick almost every time, we all get tired of just drinking water. There are quite a few additional beverages you can add to your list for hydration helpers.

Milk. Whether you pick dairy, almond, cashew or soy, milk can provide an excellent source of hydration. Look for varieties with no-added sugar. Milk is a good post-workout drink as it can provide protein and carbohydrate which is needed for your muscles.In one study, drinking (dairy) milk helped people retain a third of the fluid they consumed over a two-hour follow-up period, and remain hydrated for over four hours. In this study the researchers found that milk was better than water for re-hydration, and is more effective at countering dehydration.

Sparkling Water. Just adding a little fizz can make water more interesting. While sparkling water may not be ideal pre-, during or post-workout, it is a great option for when you are going out and need to reduce the alcohol you are drinking. Sparkling water can be great with meals and snacks during the day. There are some deliciouscommercialoptions, and you can DIY at home.

Tea. Whether you like black, green or herbal, tea can help with your hydration goals. Teas that are caffeine-free are better at hydration versus those with caffeine. There are countless ways to enjoy tea, you can enjoy a RTD variety like Honest Tea or Pure Leaf (look for the unsweetened varieties), loose leaf or bag teas, and sachets with tea. Our favorite herbal teas include Yogi Tea’s Lemon Ginger, and Celestial Seasonings Sleepytime Tea.

Coconut Water. In really hot and humid weather or in a workout when you sweat a lot, you could need a little hydration with some added electrolytes. Electrolytes are minerals that our bodies need to maintain balance and include sodium, potassium, calcium and magnesium. Coconut water provides potassium and sodium. Look for a brand that has no added sugar varieties like Harmless Harvest and Zico. You can get electrolytes through fruits and vegetables also like bananas, melon, citrus, green leafy vegetables, and beets.

Juice. Juice is hydrating, and to lower the sugar content you can dilute with water. Fresh juice is a good option, and may not have added sugar. Check out BluePrint for some wholesome juice options. All foods and beverages can fit into a healthy lifestyle. If you are not sure how much sugar to be consuming, we can help you. Email us at info@bkomplete.com to schedule a session with one of our Registered Dietitian Nutritionists.

Hack #3: Flavor Your Water

Making water more “fun” is easier than ever to do. You can slice up your favorite fruit – orange, lemon, strawberry – and add to your water bottle or glass. For a savory twist, try sliced cucumber and lemon in your water – delicious, refreshing, and a little different.

Another option that we love at B.Komplete is to flavor our water with Stur Water Enhancer. Our favorite flavors are Coconut Pineapple and Boldy Blue and Blackberry. Just a few squirts, and your water will take on a vibrant flavor and color. Your kids will like this too! Using Stur is the perfect way to encourage a picky drinker to enjoy water.

Hack #4: Hydrate with a Smoothie

Smoothies are a delicious way to add nutrients and hydration into your diet. A smoothie can be as simple as throwing some ice, fruit and milk into a blender and blending until smooth – to as complex as adding ancient grains, fresh herbs, and organic protein powder to make a masterpiece (but, will that taste good?!). Our tips for the most hydrating ingredients to add into your smoothie include: water, any unsweetened milk (dairy, almond, cashew or soy), veggies (try spinach, cucumber, celery or kale), and – of course – fruit (try oranges, berries, and melon). Check out our recipe for a scrumptious Pineapple Smoothie and visit the Green Blender Recipe Blog for several hydrating smoothie recipes.

Whichever options you try, let us know in the comments below! The most important thing is to stay hydrated, in a healthy way, all year round. If you find it hard to remember to drink water, perhaps add it as a reminder in your calendar/phone each hour. Healthy hydration is the foundation for physical and mental activity.

We all know the cycle – as the weather heats up, our motivation increases to get or maintain a toned physique. Often times this means giving up some of the foods we really enjoy to eat. However, these desires don’t need to be mutually exclusive – you can get or maintain a toned physique AND eat food that you enjoy! Try one of our favorite creamy, dreamy recipes that are both delicious and nutritious.

B.Komplete Ranch Dip

Perfect for a vegetable dip, and used on sandwiches, fish, meat, baked potatoes and whole grain pasta. Thin it out with a splash of water and you have made your own salad dressing!

Ingredients

Instructions

Allow the cream cheese to soften in room temperature (about 30 – 60 minutes). When the cream cheese has softened, combine in a medium bowl with all other ingredients. Mix well.

Consume immediately for a creamy treat, or refrigerate for 2 – 3 hours for a more firm texture. Enjoy with fresh fruit, or add a pinch of lemon zest.

If you haven’t tried siggis yet – get up and immediately go buy it! The Icelandic “Skyr” is a thick and creamy yogurt that is high in protein and has a great flavor. Siggis is B.Komplete Approved because the flavored varieties are still lower in added sugar. Its the perfect breakfast or snack to take with you during the summer! The B.Komplete Dietitian Team uses siggis in a variety of our Corporate Wellness Cooking Demonstrations. We love siggis, and we know that you will too.

Winter means colder temperatures and less hours of daylight. With more time spent inside and little exposure to sunlight, it can become a challenge to stay happy and energized. Because of this, it is crucial to stay focused on the nutrition choices that work for you during this time of the year. Seasonal Affective Disorder (SAD), a type of depression with seasonal patterns, is very common during the cold months of winter. Changes in mood, energy, focus, appetite, and sleep are normal and expected with this kind of disorder. There are many different ways that you can stay on top of your health and prevent symptoms of SAD. Staying active, eating healthy winter foods, and managing your stress are great places to start.

To stay happy, healthy, and energized incorporate these winter foods into your day:

Sweet Potatoes are a great source of Vitamin A, beta-carotene, potassium, fiber. They are also packed with antioxidants. With their sweet taste and bright orange color, adding them to your meal can be fun. Also, they work well in a lot of different recipes. Whether you choose to bake, roast, or mash them, sweet potatoes are a great food to eat to keep you full and energized! Check out more recipe ideas here.

Brussel Sprouts are “tiny cabbages” and have a wide variety of health benefits. When prepared with herbs, spices and some healthy oil, they taste really yummy! Brussels are full of fiber, as well as contain high levels of cancer-fighting antioxidants that can protect your DNA from oxidative damage. Try tossing them in some olive or avocado oil and roasting until lightly browned. Add some herbs like oregano, cumin, or smoked paprika. Toss with a pinch of salt and pepper, and enjoy! For other Brussel sprout recipe ideas, click here.

Salmon contains tryptophan which is an amino-acid that is a precursor for serotonin, a neurotransmitter that is associated with positive mood regulation. Salmon also contains large amounts of omega-3 fatty acids which have been shown in some studies to help regulate depression. The fat in salmon is heart healthy and helps to reduce harmful inflammation. Salmon can be baked, broiled, or grilled. Add your favorite marinade or season with citrus like lemon, lime and orange, and enjoy! Check out this link for more salmon recipe ideas.

Winter Squash is full of Vitamin A and carotenoids, which have been shown to promote healthy skin as well as benefit heart health and immunity. Also rich in fiber and potassium, winter squash is a great option for many! Try all different varieties: Acorn, butternut, kabocha, and delicate squash! To learn more about squash varities, check out Epicurious, and for some yummy winter squash recipes, click here.

Clementines are vitamin C and fiber-packed tiny fruits. This sweet and tart delights are great snacks for just about anywhere, anytime. Full of calcium, magnesium, phosphorous, and potassium, clementines are easy to pack and delicious to eat, Whether you’re peeling one for your morning snack or throwing them into your salad for lunch, clementines are the perfect addition to your day! For delicious recipe inspiration, check out Saveur.

Staying happy and healthy can sometimes be a challenge. Life is crazy, and there are always things to be worrying about and stressing over. Take small steps daily to keep your mind at ease and your body strong and energized. Enjoy these winter foods for your mood and overall vitality. Your health and well-being are important to all of us here at B.Komplete! Contact us at info@bkomplete.com to book one of our Registered Dietitian Nutritionists to help you come up with the health and wellness strategies that work, for you.

B. Komplete Millet Pilaf

Looking for a healthier version of a comfort dish? The Ancient Grain Millet is perfect to use in place of any simple carbohydrate (white rice, bread or pasta). Millet will take on the flavors that you add. Try out this B.Komplete Savory Millet Stuffing recipe:

With the 2017 National Nutrition Month in full swing, there is no better time than now to learn how to enjoy International Cuisine. Below are a list of cuisines where “putting your best fork forward” does not require a fork!

Japanese

A cuisine rich in fish, vegetables and rice, with many delicious and nutritious options. Chopsticks are used to eat most Japanese Cuisine. While traditional Japanese cuisine is prepared steamed, boiled or raw – be mindful of added sodium and fried preparation methods.

Teriyaki: Chicken, salmon, shrimp or tofu with vegetables make a well-balanced meal. Select your choice with brown rice. Ask for your dish to be steamed, and for the sauce to come on the side. This way you can control how much of the teriyaki sauce you use, and save yourself unnecessary calories, fat, sugar and sodium.

Toppings: Apply wasabi and ginger liberally – both rich in spice and antioxidants.

Thai

Traditional Thai dishes require a fork, and a spoon. The spoon is used to move the food you are eating to your mouth, and the fork is used to help push food into the spoon.

Healthy Thai Choices

Tom Yum Soup: Spicy and sour with ample herbs and spices, this soup will satisfy an adventurous palate. Please note, the soup may be high in sodium.

Summer Rolls: Also known as “fresh spring rolls” this healthy appetizer is typically made with shrimp and vegetables and wrapped in rice paper. Use the peanut dipping sauce sparingly.

Broth Based Curry: The two most common curries, red and green curry, have fresh herbal flavor and pair well with seafood. Jungle curry (gkaeng bpah) and sour curry (gkaeng som) are popular broth-based soups, withoutthe addition of heavy cream. These curries can be spooned over rice for a fulfilling meal.

Pik Pow (Nam Prik Pao): Also known as “thai vegetarian chili paste” is a flavor-packed paste that is smoky, sweet, tart, and spicy. It can be used in stir-fry’s, as a rub, and used to dip vegetables. And the best part – the paste is extremely flavorful and a little goes a long way.

Pad Thai (without egg, and peanut topping on the side): A fresh, light-bodied dish and truly delicious with the variety of flavors and textures. Substitute egg for firm tofu and use soybean spread to replace the peanuts or peanut butter commonly used in traditional pad thai. This results in a healthy dish packed with plenty of protein and healthy fats. Check out an egg-free Pad Thai recipe here.

Ethiopian

Injera is a flatbread made from teff, a grass (not a grain, like wheat) that’s fermented with water for several days and then baked into large, airy pancakes that have the texture of crepes and the flavor of sourdough bread. Teff flour is incredibly nutritious – high in fiber, iron, calcium, and complete amino acid profile and gluten-free. To eat Ethiopian food, tear off a piece of injera, scoop your food in it, roll it up, pop the whole thing into your mouth – and repeat until satisfied.

Healthy Ethiopian Choices

Split Pea Stew: Also known as “kik alicha” is a comforting stew made with savory ingredients such as ginger, garlic, red onions, split peas, and green chili. Choose to eat in a bowl or dip with injera.

Lentils: Lentils are a great source of fiber, protein and iron. Season with berbere spice or simmer with herbs and vegetables as a healthful side dish.

Yetsom Beyaynetu: A vegetarian combination platter consisting of injera (flatbread) served with several vegan curries and vegetables–a light and healthy appetizer choice that gives you the ability to try a variety of curry.

Shiro Wat: A spicy chickpea-based dish seasoned with onions, garlic, and other spices. Use this as a dip for vegetables or injera. Chickpeas are a great source of fiber and protein.

Misir Wat: This red lentil curry made with garlic, olive oil, ginger, and onion–this is a great option if you are looking for a spicy, warm stew.

Shiro Alecha:A mild stew of seasoned ground lentils, chickpeas and/or peas. This is a terrific option to be served with injera if you are looking for a dish with a milder flavor profile.

Chicken Doro Wat: A flavorful chicken dish served in a slightly spicy sauce containing ginger and berbere over injera. The key: slowly simmer the chicken for enhanced flavor.

Mexican

Eating tacos with a fork and knife is unacceptable in the Mexican culture. Therefore, be polite: use your hands to enjoy tacos. Mexican cuisine is filled with flavors and ingredients such as cilantro, garlic, avocado, beans, onion, chili’s, and more. Maize, also known as corn, is a staple grain that is commonly used in this cuisine. Maize is the main ingredient in tortillas: used for burritos, quesadillas, and tacos.

Healthy Mexican Choices

Salsa de Pina Picante: A sweet and fresh salsa option made with pineapple, cilantro, and lime juice. Enjoy with multi grain tortillas for a light, tropical appetizer. Want to make at home – try this recipe.

Guacamole: Made from mashed avocados, guacamole is packed with healthy fats. Add tomatoes, lemon juice, jalapenos, and cilantro–these ingredients can give a kick of flavor to your traditional guacamole.

Turkey Tacos: Great if you’re looking for a quick, easy taco dinner. Use lean ground turkey instead of ground beef, and wheat tortillas over traditional white tortilla. Add avocado, tomato, lettuce, and as much cilantro and chili as you like – for full flavor.

Sopa de Habas: This fava bean soup is filled with a flavorful aromatic base of tomatoes, garlic, and onions. Not to mention, fava beans are very nutrient-dense, containing folate and iron.

Chicken Carnitas Tacos: Crispy, tender chicken with hints of lime, cumin, garlic, and– orange juice! These ingredients give your chicken carnitas a unique, pleasant taste and allows you to top it with your choice of veggies and herbs. The last step: stuff it all in a wheat tortilla.

We would love to hear what International Cuisine you try and enjoy – no fork required! And in the meantime…

How to Use Herbs & Spices for Heart Health

We are back for our second edition of our ‘explore the store’ series in our quest to teach consumers the most nutritious and delicious ways to enjoy food products!

Our focus in February is on Herbs & Spices for Heart Health. Did you know…

Garlic helps keep your heart healthy by lowering cholesterol and blood pressure. Fresh is the best, however if you don’t have fresh use dried garlic to season your meals. Garlic pairs well with numerous cuisines.

Oregano is an antioxidant super-power providing more than apples, potato, oranges, and even blueberries! Season your fish, poultry, whole grains, vegetables, and salad dressings with this herb.

Turmeric can help to reduce inflammation. Use this savory spice with poultry, meat, eggs, vegetables and event tea.

Chipotle spice is your go-to when you want a smoky and spicy flavor. Providing health benefit and awesome flavor, use chipotle with fish, poultry, meat, eggs, potato, whole grains and in dips and rubs.

Pass the pineapple! Not only is pineapple a delicious way to get vitamin C and manganese, pineapple provides bromelain which reduces harmful inflammation. Whether you are looking for a well-balanced smoothie, or a guilt-free cocktail, pineapple is the perfect ingredient to use.

Whether you will be hosting or attending the party, there is no doubt food will be a central part of the celebration. Among friends and family, traditional holiday fare and other favorites, you think to yourself ‘there is no way, healthy fits in with Memorial Day’. No need to worry anymore, follow these healthy tips with the following great recipes to help you enjoy the holiday – guilt free!

Go Lean on the Grill. Enjoy lean meats and fresh fruits and vegetables.